2013 Football Manual Football Manual.… · Introduction 3 Strength 5 1. Workout 6 2. Max ... strength, speed, agility, conditioning, and miscellaneous workouts. The weight workout

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Wilkes University Football Strength and Conditioning Manual

Table of Contents

Introduction 3

Strength 5

1. Workout 6

2. Max Conversion Chart 10

3. Friday Progression Charts 15

4. Returner Maxes 16

5. Percentage Charts 19

Stretches 20

Agilities 22

Position Specific 30

Conditioning 39

Speed 48

Nutrition 53

Miscellaneous 64

3

Wilkes University Football

“The will to win is important, but the will to prepare to win is Vital”

This workout is for over the off-season. In the following program you will find

strength, speed, agility, conditioning, and miscellaneous workouts. The weight workout can

be done any four or five days of the week. The conditioning days are best if done as directed

in the conditioning section. There are 3 separate phases to strength training. The 1st is called

Hypertrophy the main function of this phase is to increase muscle size, flexibility, and

muscular endurance high reps also help to strengthen tendons and ligaments.. The theory is

bigger muscles can push more weight. The 2nd is the strength phase in which we will slowly

decrease your reps and work strictly on strength and BALANCE. The balance training has

been included to help decrease injuries as well as it also stimulates more muscle fibers which

will increase the body’s response to the strength workouts. The last phase is the power

phase. In this phase we work with very low reps but as explosively as possible. This phase

incorporates plyometric exercises into the weight program. In this phase the exercises should

be done in circuit or superset fashion. This change has also been made to prevent injury.

You will also see if you work hard through this phase that your power and explosion will

improve dramatically. Power by definition is work/time. That means to truly be powerful

the weight or in our case the opponent must be moved as quickly as possible. This workout

has three major goals for the 2013 off-season and preseason. Those three goals are SPEED,

STRENGTH, & POWER. The Conditioning is in the conditioning schedule. The week of

June 17 you will 1RMHang Clean, 1RMBench, and 3RMBoxSquat and 2 300 yd Shuttles

with 5 min rest between. You will only test on Monday and Tuesday of that week and use

the rest of the week as a recovery week. After that week you need to use the One Repetition

Maximum Chart and determine your projected max for the Squat. If you are unable to max

because of lack of equipment or sufficient spotters make sure to contact me. You need to

push your self to your physical limits each and every workout for you to be truly successful.

If you have any questions or problems please contact me Keith Klahold at:

Wilkes University Department of Intercollegiate Athletics

84 West South St.

Wilkes-Barre, PA 18766

Office Phone: (570) 408-4026

Weight Room Phone: (570) 408-2904

Email: [email protected]

4

Pyramid of Physical

Success

5

6

Wilkes Football

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6-May S & R Week 14 13-May S & R Week 13

Wave Squat 3 x 6 70% Front Squat 3 x 2 70%

Front Lunges 3 x 4e DB SL Squat 3 x 6

Stepup Curl & Press 3 x 5 SL Squat Jump 3 x 6

Lunge Circuit 2 sets Drop Squat 3 x 5

Glute Ham 3 x 5 Manual Leg Curls 3 x 3

RDL's 3 x 5 Kneeling Leg Curls 3 x 5

Kneeling Leg Curls 3 x 6 Reverse Soldier 3 x 8


Clean Pulls 3 x 5 80% CP,CP,HC 3 x 3 75%

Wave Bench 3 x 6 65% Towel Bench 3 x 5 80%

Incline DB Bench 3 x 8 Wave Pushups 3 x 6

Neg. Pullups 3 x 4 Pullups (3 grips) 2 sets €

Seated Rows 3 x 5 DB Rows 3 x 5

Split Jerk 3 x 4 Super DB Military 3 x 6

Rear Deltoid 3 x 10 Upright Rows 3 x 5


Snatch Balance 3 x 4 65,95,135 Stop Cleans 3 x 3 50,60,70%

OFB Lunge & Squat 3 x 6 45 plate BBB Lunges 3 x 5

Wall Pushups 3 x 12 Super DB Bench 3 x 5

BB Military Press 3 x 5 Glute Ham 3 x 5

I,Y,T,A's 3 x 8 Seated Rows 3 x 5

Lat Pulldowns 3 x 8 Bentover Rows 3 x 6

Pullups (3 grips) 2 x F€ Push Jerk 3 x 4


Bench 7 x 2 Cleans 7 x 1

Pistol Squats 25lbs x 5e BB Walking Lunges 3 x 30 yds 135(skuds,studs)

35lbs x 7e 115(skills)

45lbs x 9e 300 yd Shuttle

300 yd Shuttle Split Cycle Jumps 2 x 20

3 Cone Drill x 2e Squat Thrust & Jump 2 x 15

Pro Agility x 3e W-Drill x 4

Speed Skaters 3 x 20 Agility Ladder All

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Wilkes Football

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Box Squat 3 x 4 80% SL BB Squat 3 x 5

BB Lunges (F) 3 x 5 Split Cycle Jumps 3 x 10

DB Box Lunges 3 x 8 DB Box Squats 3 x 8

Box Jumps 3 x 6 DB Box Squat & Jump 3 x 8

Physoball Leg Curls 3 x 10 Glute Ham 3 x 5

RDL's 3 x 4 50,55,60% Reverse Soldier 3 x 8

Reverse Hypers 3 x 8 Kneeling Leg Curls 3 x 5


Hang Clean 3 x 3 85% Squat Clean 3 x 3 80%

Neg. Bench 3 x 3 110% Floor Bench 3 x 5 85%

DB Bench (chains) 3 x 6 Incline DB Bench 3 x 5

DB Rows 3 x 5 Pullups (3 grips) 3 sets E

SA Pullups 3 x 5 Split Jerk 3 x 4

Push Press 3 x 4 Rear Deltoid 3 x 10

DB Pushup & Row 3 x 8 Upright Rows 3 x 5


Snatch Pulls & Shrugs 3 x 3&6 Hang Snatch 3 x 3

DB SL Squat 3 x 5 Front Lunges 3 x 4 115 start Wt.

SL Squat Jumps 3 x 5 Incline Bench 3 x 5 75%

Box Pushup (loaded) 5 3 sets Wave Pushups 3 x 6

Seated Rows 3 x 5 Lat Pulldowns 3 x 6

Kneeling Leg Curls 3 x 5 Bentover Rows 3 x 5

BB Military Press 3 x 6 DB Military Press 3 x 6(20)


Box Squat 7 x 2 Bench 7 x 2

SA DB Floor Bench 3 x 8 HS + SB + OHS 3 x 4 95 start Wt.

300 yd Shuttle 300 yd Shuttle

Cone Chute x 4 Agility Ladder All

Nebraska Drill x 4 Jump Starts (20 yds) x 6

Lying Starts(20 yds) x 4

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Wilkes Football

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3-Jun S & R Week 10 10-Jun S & R Week 9

Deep Squat 3 x2 85% Box Squat 3 x 3 80,85,90%

BB Stepups 3 x 5 Split Squat 3 x 6

Box Quick Feet 3 x 15 sec. Wall High Knee 3 x 15 sec.

Front Lunges 3 x 3e Pistol Squats 3 x 8 45 lbs

Kneeling Leg Curls 3 x 5 SL Physioball Leg Curls 3 x 10

Manual Leg Curls 3 x 3 Reverse Soldier 3 x 8

BB SL RDL's 3 x 5e Glute Ham 3 x 5


CP, HC 3 x 2 85% Hang Clean 3 x 1 70,80,90%

Pause Bench 3 x 3 85% Bench 3 x 2 70,80,90%

Super DB Bench 3 x 5 DB Floor Bench 3 x 6

Towel Pullups 3 x 6 Neg. Pullups 3 x 5


DB Pushup & Row 3 x 8 Lat Pulldowns 3 x 8

Ball Alt. DB Curl & Press 3 x 5 Split Jerk 3 x 4


Stop Cleans 3 x 3 135,155,175 Drop Squat 3 x 5 135 lbs

BB Stepups 3 x 5 135 Start Wt. Wave Squat 3 x 3 60%

Wave Pushups 3 x 6 Rack Bench (A) 3 x 3 85%

Push Jerk 3 x 4 BB Military Press 3 x 5

Hyper/DB Military 3 x 5 BB Shrugs (clean grip) 3 x 8

I,Y,T,A's 3 x 8 Seated Rows 3 x 5

Lat Pulldowns 3 x 8 SA Pullups 3 x 4


Hang Clean 7 x 1 Bear 3 x 5 115 Skills

Wave Lunges 3 x 5 135 Skuds

Box Pushups (5) 3 sets 155 Studs


Split Cycle Jumps 2 x 20 Pro Aglility x 4

Speed Skaters 2 x 20 3 Cone Test x 4

Squat Thrust & Jump 2 x 15 Lunge Starts (20 yds) x 4

Side SA Rack DL 2 x 8

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Wilkes Football

L-N-D

17-Jun S & R Week 8

Clean Max

Bench Max

18-Jun S & R Week 8

Squat Max

300 yd Shuttle x 2 5 min rest between

10

1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM

Reps 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185

1 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185

2 95 100 105 110 115 120 125 130 135 140 145 145 150 155 160 165 170 175

3 90 95 100 105 110 115 120 125 130 135 140 145 145 150 155 160 165 170

4 90 95 95 100 105 110 115 120 125 130 135 135 140 145 150 155 160 165

5 85 90 95 100 105 110 110 115 120 125 130 135 140 145 145 150 155 160

6 85 90 95 95 100 105 110 115 120 125 125 130 135 140 145 150 150 155

7 85 85 90 95 100 105 110 110 115 120 125 130 135 135 140 145 150 155

8 80 85 90 95 95 100 105 110 115 115 120 125 130 135 140 140 145 150

9 80 80 85 90 95 100 100 105 110 115 115 120 125 130 135 135 140 145

10 75 80 85 85 90 95 100 105 105 110 115 120 120 125 130 135 135 140


Reps 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275

1 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275

2 180 185 190 195 200 205 210 215 220 225 230 235 240 240 245 250 255 260

3 175 180 185 190 195 200 200 205 210 215 220 225 230 235 240 245 250 255

4 170 175 175 180 185 190 195 200 205 210 210 215 220 225 230 235 240 245

5 165 170 175 175 180 185 190 195 200 205 210 210 215 220 225 230 235 240

6 160 165 170 175 175 180 185 190 195 200 205 205 210 215 220 225 230 230

7 160 160 165 170 175 180 185 185 190 195 200 205 210 210 215 220 225 230

8 155 160 160 165 170 175 180 180 185 190 195 200 205 205 210 215 220 225

9 150 150 155 160 165 170 170 175 180 185 185 190 195 200 205 205 210 215

10 145 150 150 155 160 165 165 170 175 180 180 185 190 195 200 200 205 210


Reps 280 285 290 295 300 305 310 315 320 325 330 335 340 345 350 355 360 365

1 280 285 290 295 300 305 310 315 320 325 330 335 340 345 350 355 360 365

2 265 270 275 280 285 290 295 300 305 310 315 320 325 330 335 335 340 345

3 260 260 265 270 275 280 285 290 295 300 305 310 315 315 320 325 330 335

4 250 250 255 260 265 270 275 280 285 290 290 295 300 305 310 315 320 325

5 240 245 250 255 260 265 270 270 275 280 285 290 295 300 305 305 310 315

6 235 240 245 250 255 260 260 265 270 275 280 285 285 290 295 300 305 310

7 230 235 240 245 250 255 255 260 265 270 275 280 280 285 290 295 300 305

8 225 230 235 240 245 245 250 255 260 265 265 270 275 280 285 290 290 295

9 220 220 225 230 235 240 240 245 250 255 255 260 265 270 275 275 280 285

10 215 215 220 225 230 230 235 240 245 245 250 255 260 260 265 270 275 275


Reps 370 375 380 385 390 395 400 405 410 415 420 425 430 435 440 445 450 455

1 370 375 380 385 390 395 400 405 410 415 420 425 430 435 440 445 450 455

2 350 355 360 365 370 375 380 385 390 395 400 405 410 415 420 420 425 430

3 340 345 350 355 360 365 370 375 375 380 385 390 395 400 405 410 415 420

4 325 330 335 340 345 350 355 360 365 365 370 375 380 385 390 395 400 405

5 320 325 330 335 335 340 345 350 355 360 365 370 370 375 380 385 390 395

6 315 315 320 325 330 335 340 340 345 350 355 360 365 370 370 375 380 385

7 305 310 315 320 325 330 330 335 340 345 350 355 355 360 365 365 375 380

8 300 305 310 310 315 320 325 330 330 335 340 345 350 350 355 360 365 370

9 290 295 295 300 305 310 310 315 320 325 330 330 335 340 345 345 350 355

10 280 285 290 295 295 300 305 310 310 315 320 325 325 330 335 340 345 345


Reps 460 465 470 475 480 485 490 495 500 505 510 515 520 525 530 535 540 545

1 460 465 470 475 480 485 490 495 500 505 510 515 520 525 530 535 540 545

2 435 440 445 450 455 460 465 470 475 480 485 490 495 500 505 505 510 515

3 425 430 430 435 440 445 450 455 460 465 470 475 480 485 490 490 495 500

4 405 410 415 420 425 430 435 440 445 445 450 455 460 465 470 475 480 485

5 400 400 405 410 415 420 425 430 435 435 440 445 450 455 460 465 475 475

6 390 395 395 400 405 410 415 420 425 425 430 435 440 445 450 455 460 460

7 380 385 390 395 400 405 405 410 415 420 425 425 430 435 440 440 445 450

8 375 375 380 385 390 395 395 400 405 410 415 415 420 425 430 430 435 440

9 360 365 365 370 375 380 380 385 390 395 400 400 405 410 415 420 425 430

10 350 355 355 360 365 370 370 375 380 385 390 390 395 400 405 410 415 420

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Wilkes Football

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24-Jun S & R Week 7 1-Jul S & R Week 6

Front Squat 3 x 2 65% Box Squat (chains) 3 x 4 80%

BB Stepups 3 x 5 Box Jumps 3 x 5

DB Split Squat 3 x 8 BBB Lunges 3 x 5

Split Cycle Jumps 3 x 10 MB Squat Thrust & Jump 3 x 8

Kneeling Leg Curls 3 x 5 Glute Ham 3 x 5

RDL's 3 x 3 Reverse Hypers 3 x 8



Squat Clean 3 x 3 70% Stop Cleans 3 x 3 155,175,195

Rack Bench (B) 4 x 15 sec. 135 Neg. Bench 3 x 3 110%

Incline Bench 3 x 3 75% Super DB Bench 3 x 5

Neg. Pullups 3 x 5 Wave Pushups 3 x 5

Bentover Rows 3 x 6 Pullups (3 grips) 3 x Fe

DB Military Press 3 x 5 DB Rows 3 x 5

Rear Deltoid 3 x 10 Lat Pulldowns 3 x 8


Snatch Pull & Shrug 3 x 4 & 6 60% HS + SB + OHS 3 x 4

Pistol Squats 3 x 6 45 lbs OFB Lunge & Squat 3 x 6

Floor Bench 3 x 6 85% Incline Bench 3 x 3 80%

Lat Pulldowns 3 x 6 Towel Pullups 3 x 6

Seated Rows 3 x 5 Push Jerk 3 x 4

Push Press 3 x 3 BB Military Press 3 x 5

I,Y,T,A's 3 x 8 Hyper/DB Military 3 x 8


Hang Clean 7 x 1 Bench 7 x 2

Box Jumps 7 x 3 Colonel 3 x 30 yds 115,135,155

Shuffle Pushups 3 x 20 300 yd Shuttle

300 yd Shuttle Wheel Barrels 2 x 30 yds

Lateral Wall Walks 3 x 15 yds #'s Drill 2 x 30 sec.

BB Walking Lunge 2 x 30 yds 115,135,155

Agility Ladder All

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Wilkes Football

L-N-D

8-Jul S & R Week 5 15-Jul S & R Week 4

Wave Squat 3 x 4 75% Deep Squat 3 x 2 75,80,85%

DB Box Squats 3 x 8 DB Box Squat & Jump 3 x 8 15's

Squat Thrust & Jump 3 x 6 Front Lunges 3 x 3

Stepup Curl & Press 3 x 5 DB Box Lunges 3 x 8

Speed Skaters 3 x 20 Glute Ham 3 x 5

RDL's 3 x 6 Kneeling Leg Curls 3 x 5



Clean Pulls + Shrugs 4 x 2 +6 90% CP, HC 3 x 3 85%

Rack Bench (a) 4 x 3 90% Wave Bench 3 x 3 75,80,85%

Incline DB Bench 3 x 5 Floor Bench 3 x 6 75%

Lat Pulldowns 3 x 6 SA Pullups 3 x 5


Split Jerk 3 x 4 BB Military Press 3 x 5

DB Pushups & Row 3 x 8 Upright Rows 3 x 5


Drop Squats 3 x 5 135 Snatch Balance 3 x 3 115,135,155

DB SL Squat 3 x 5 BBB Lunges 3 x 6

SL Squat Jumps 3 x 5 Super DB Bench 3 x 6

Towel Bench 3 x 4 85% Rack Bench (B) 4 x 15 sec. 135

Reverse Pushups 3 x 12 Seated Rows 3 x 5

J.G. SA Pullups 3 x 20 Lat Pulldowns 3 x 5

Super DB Military Press 3 x 5 Push Jerk 3 x 4


Squat 7 x 2 Hang Clean 7 x 2

Wall Pushups 3 x 15 DB Floor Bench 3 x 5


Switch Drill Pro Agility x 6

Shuffle 2 x 15 sec. #'s Drill 2 x 30 sec.

Carioca 2 x 15 sec. MB Squat Thrust & Jump 2 x 20

Sprint & Backpedal 2 x 15 sec.

Agility Ladder All

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Wilkes Football

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BB SL Squat 3 x 5 135 Start Wt. Box Squat (Chains) 4 x 3 80,85,90,90%

Split Cycle Jumps 3 x 10 BBB Lunges 3 x 5

Front Squat 3 x 2 80% BB Stepups 3 x 5

Box Jumps 3 x 8 Box Quick Feet 3 x 20

DB Walking Lunges 3 x 15 SL Physioball Leg Curls 3 x 10

Glute Ham 3 x 5 Manual Leg Curls 3 x 3

Reverse Soldier 3 x 8 RDL's 3 x 3


Hang Clean 4 x 2 90% Hang Clean 3 x 3 75,80,85%

Pause Bench 3 x 3 90% Bench 3 x 3 75,80,85%

Lying MB Chest Throws 3 x 8 Incline Bench 3 x 5

DB Military Press 3 x 6(20) Pullups (3 grips) 3 sets

I,Y,T,A's 3 x 8 DB Rows 3 x 5

Bentover Rows 3 x 5 Split Jerk 3 x 4

Towel Pullups 3 x 5 BB Shrugs (clean grip) 3 x 6

25-Jul S & R Week 3 2-Aug S & R Week 2

Clean Pulls (floor) 3 x 3 80,85,90% Hang Snatch 3 x 3 135 Start Wt.

Pistol Squats 3 x 8 45 Front Lunges 3 x 4e

Wave Pushups 3 x 5 Wall Pushups 3 x 15

Lat Pulldowns 3 x 5 SA Pullups 3 x Fe

Seated Rows 3 x 5 Upright Row & Press 3 x 5

DB Rows 3 x 5 Rear Deltoid 3 x 8

Push Press 3 x 3 DB Pushup & Row 3 x 10

26-Jul S & R Week 3 3-Aug S & R Week 2

PTA Friday PTA Friday

(15 min - 300 - 15 min) (15 min - 300 - 15 min)

Bear 4 BB Waling Lunge 20

Shuffle Pushups 16 Super Box Jumps 5

Split Cycle Jumps 20 Wave Pushups 4

KB Swings 10 KB Swings 10

Deadlift HighPulls 6 Front Squat & Press 6

Hand Stepups 20 Hand Stepups 20

AB Roller 10 DB Squat Hold & Press 8

MB Squat Thrust & Throw 15 SA KB Swings 10e

Speed Skaters 20 V-Ups 10e

Rotation Pushups 2e Sprinters 10e

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Wilkes Football

L-N-D

5-Aug S & R Week 1 5-Aug S & R Week 0

Box Squat (chains) 4 x 1 90% Squat Cleans 3 x 2 50,60,75%

Front Squat 3 x 2 75% BB Lunges 3 x 2 50,60,75%

Box Jumps 3 x 6 Pause Bench 3 x 2 50,60,75%

Wave Lunges 3 x 5

RDL's 3 x 3

Kneeling Leg Curls 3 x 5

Glute Ham 3 x 5

6-Aug S & R Week 1

Hang Clean 4 x 1 90%

Bench 4 x 1 90%

Box Pushups (3) 3 sets

J.G. SA Pullups 3 x 20

Reverse Pushups 3 x 15

Neg. Pullups 3 x 5

Hyper/DB Military 3 x 10

8-Aug S & R Week 1

CP, SC 3 x 2 80%

Deep Squat 3 x 3 80%

Floor Bench 3 x 5 80%

Pullups (3 grips) 2 x Fe

Lat Pulldowns 3 x 8

BB Military 3 x 3

Rear Deltoid 3 x 10

9-Aug S & R Week 1

PTA Friday

(15 min - 300 - 15 min)

Colonel 5

Floor Bench 8

Squat Thrust & Jump 8

Super Box Jumps 5

Hand Stepups 20

Physioball Pikes 10

Sprinters 10e

Reverse Soldier 8e

15

Friday Workouts

The purpose of the Friday workouts to get as close or above your current Max. Below are

the progressions that you should follow for each lift. You should start your sets at a weight

that will allow you to finish your last set above your current max. If you happen to have a

bad day fail before your last set move back down the progression until you are able to

successfully complete the prescribed repetitions and continue at that wait until you finish all

your sets or until you fail again.

Bench Hang Clean Squat

135 95 135

185 135 185

205 175 225

245 205 275

265 245 315

305 275 350

345 300 385

365 325 405

385 345 445

405 365 485

425 380 515

450 390 545

405 575

600

625

650

675

700

16

Squat MAX

Name Pos. 1RM Name Pos. 1RM Name Pos. 1RM

Hothouse DT 545 Jardel OL 545 Bernsten QB 545

Koslop DT 540 Amarose OL 510 Cook QB 385

Kocman DT 510 Francis OL 505 Van Mater QB 265

Lee DT 450 Swain OL 480 Behrmann WR 375

Simon DT 440 Ciambrello OL 475 Bousson WR 385

Wilke DE 515 Lane OL 475 Conklin WR 365

Ugwu DE 460 Cabinaw OL 440 Pellowski WR 355

Moyer DE 450 Litwak OL 440 Frendak WR 335

Petrouski DE 415 Phillips OL 405 Fredo K 390

Houseknecht DE 300 Constantino OL 385 Legg K 370

Allen DE 395 Lehr OL 395 Bobo K 315

Laubach DE inj Rogers OL 365 Mellon K 225

Shuttleworth LB 560 Asay OL 305

Gray LB 525 Boures OL 550

Moore-Jacobs LB 525 Buffa OL 515

Thomas LB 495 George TE 455

Paskas LB 485 Devitt TE 405

Messina LB 435 Casey TE 375

Belle LB 395 Frederick TE 235

Baker LB 300 Curry TE 440

Mohring DB 465 Von Glahn TE inj

Keer DB 405 Oprendek TE 325

Jones, R DB 385 Dawson FB 440

Powell DB 365 Brune FB 420

Gaffney DB 340 Garvin RB 490

Pisano DB 310 Ingulli RB 390

Richardson C 515 Incremona RB 375

Briskie C 380 Krall RB 345

Mastrantuono C 300 Wogou RB 345

Jackson C 285 Martin RB 375

Spies RB 365

17

Bench MAX

Name Pos. 1RM Name Pos. 1RM Name Pos. 1RM

Koslop DT 395 Buffa OL 395 Legg P 295

Simon DT 345 Jardel OL 385 Fredo K 245

Hothouse DT 340 Litwak OL 345 Bobo K 205

Kocman DT 315 Lane OL 340 Mellon P INJ

Lee DT 300 Costantino OL 325 Cook QB 280

Allen DE 340 Rogers OL 320 Van Mater QB 225

Ugwu DE 330 Cabinaw OL 305 Berntsen QB 225RH

Houseknecht DE 315 Boures OL 295 Pellowski WR 285

Wilke DE 295 Ciambrello OL 295 Bousson WR 255

Laubach DE 295 Amarose OL 275 Conklin WR 255

Petrouskie DE 275 Francis OL 265 Behrmann WR 235

Moyer DE 255 Phillips OL 255 Frendak WR 205

Shuttleworth LB 375 Asay OL INJ

Thomas LB 350 Swain OL 285

Baker LB 335 Lehr OL 205

Gray LB 315 Curry TE 320

Moore Jacobs LB 300 Von Glahn TE 300

Belle LB 280 George TE 285

Paskas LB 270 Lavage TE 285

Messina LB 255 Casey TE 275

Mohring DB 320 Devitt TE 275

Jones,R DB 300 Oprendek TE 225

Keer DB 280 Dawson FB 315

Pisano DB 285 Brune FB 260

Powell DB 235 Wogou RB 360

Gaffney DB 225 Incremona RB 315

Briskie DB 270 Garvin RB 285

Richardson DB 265 Ingulli RB 275

Mastrantuono DB 235 Martin RB 270

Jackson DB 205 Krall RB 235

Leaf DB 180 Spies RB 245

18

Clean MAX

Hothouse DT 315 Swain OL 320 Legg DB 255

Simon DT 295 Jardel OL 310 Fredo K 235

Koslop DT 265 Amarose OL 290 Bobo K 220

Lee DT 245 Litwak OL 280 Mellon P 170

Kocman DT 235 Lane OL 275 Berntsen QB 245 - RH

Wilke DE 275 Ciambrello OL 245 Cook QB 235

Ugwu DE 290 Francis OL 245 Van Mater QB INJ

Petrouskie DE 255 Cabinaw OL 235 Pellowski WR 250

Houseknecht DE 225 X 3 Costantino OL 235 Conklin WR 240

Moyer DE 235 Phillips OL 215 Behrmann WR 235

Laubach DE 205 Rogers OL 210 Frendak WR 235

Allen DE INJ Asay OL INJ Bousson WR 225

Gray LB 355 Boures OL 285

Shuttleworth LB 360 Buffa OL 250

Baker LB 285 Lehr OL 175

Moore Jacobs LB 275 George TE 300

Thomas LB 270 Devitt TE 290

Messina LB 255 Lavage TE 240

Paskas LB 255 Casey TE 235

Belle LB 235 Curry TE 255

Mohring DB 305 Von Glahn TE 255

Gaffney DB 265 Oprendek TE 255

Jones, R DB 255 Dawson FB 285

Keer DB 255 Brune FB 215

Pisano DB 230 Garvin RB 265

Powell DB 220 Martin RB 255

Richardson DB 295 Incremona RB 225

Briskie DB 250 Ingulli RB 225

Jackson DB 225 Krall RB 225

Mastrantuono DB 215 Spies RB INJ

Leaf DB 180 Wogou RB INJ

19

Weight 50% 55% 60% 65% 70% 75% 80% 85% 90% 95% 100% 105%

75 37.5 41.25 45 48.75 52.5 56.25 60 63.75 67.5 71.25 75 78.75

80 40 44 48 52 56 60 64 68 72 76 80 84

85 42.5 46.75 51 55.25 59.5 63.75 68 72.25 76.5 80.75 85 89.25

90 45 49.5 54 58.5 63 67.5 72 76.5 81 85.5 90 94.5

95 47.5 52.25 57 61.75 66.5 71.25 76 80.75 85.5 90.25 95 99.75

100 50 55 60 65 70 75 80 85 90 95 100 105

105 52.5 57.75 63 68.25 73.5 78.75 84 89.25 94.5 99.75 105 110.25

110 55 60.5 66 71.5 77 82.5 88 93.5 99 104.5 110 115.5

115 57.5 63.25 69 74.75 80.5 86.25 92 97.75 103.5 109.25 115 120.75

120 60 66 72 78 84 90 96 102 108 114 120 126

125 62.5 68.75 75 81.25 87.5 93.75 100 106.25 112.5 118.75 125 131.25

130 65 71.5 78 84.5 91 97.5 104 110.5 117 123.5 130 136.5

135 67.5 74.25 81 87.75 94.5 101.25 108 114.75 121.5 128.25 135 141.75

140 70 77 84 91 98 105 112 119 126 133 140 147

145 72.5 79.75 87 94.25 101.5 108.75 116 123.25 130.5 137.75 145 152.25

150 75 82.5 90 97.5 105 112.5 120 127.5 135 142.5 150 157.5

155 77.5 85.25 93 100.75 108.5 116.25 124 131.75 139.5 147.25 155 162.75

160 80 88 96 104 112 120 128 136 144 152 160 168

165 82.5 90.75 99 107.25 115.5 123.75 132 140.25 148.5 156.75 165 173.25

170 85 93.5 102 110.5 119 127.5 136 144.5 153 161.5 170 178.5

175 87.5 96.25 105 113.75 122.5 131.25 140 148.75 157.5 166.25 175 183.75

180 90 99 108 117 126 135 144 153 162 171 180 189

185 92.5 101.75 111 120.25 129.5 138.75 148 157.25 166.5 175.75 185 194.25

190 95 104.5 114 123.5 133 142.5 152 161.5 171 180.5 190 199.5

195 97.5 107.25 117 126.75 136.5 146.25 156 165.75 175.5 185.25 195 204.75

200 100 110 120 130 140 150 160 170 180 190 200 210

205 102.5 112.75 123 133.25 143.5 153.75 164 174.25 184.5 194.75 205 215.25

210 105 115.5 126 136.5 147 157.5 168 178.5 189 199.5 210 220.5

215 107.5 118.25 129 139.75 150.5 161.25 172 182.75 193.5 204.25 215 225.75

220 110 121 132 143 154 165 176 187 198 209 220 231

225 112.5 123.75 135 146.25 157.5 168.75 180 191.25 202.5 213.75 225 236.25

230 115 126.5 138 149.5 161 172.5 184 195.5 207 218.5 230 241.5

235 117.5 129.25 141 152.75 164.5 176.25 188 199.75 211.5 223.25 235 246.75

240 120 132 144 156 168 180 192 204 216 228 240 252

245 122.5 134.75 147 159.25 171.5 183.75 196 208.25 220.5 232.75 245 257.25

250 125 137.5 150 162.5 175 187.5 200 212.5 225 237.5 250 262.5

255 127.5 140.25 153 165.75 178.5 191.25 204 216.75 229.5 242.25 255 267.75

260 130 143 156 169 182 195 208 221 234 247 260 273

265 132.5 145.75 159 172.25 185.5 198.75 212 225.25 238.5 251.75 265 278.25

270 135 148.5 162 175.5 189 202.5 216 229.5 243 256.5 270 283.5

275 137.5 151.25 165 178.75 192.5 206.25 220 233.75 247.5 261.25 275 288.75

280 140 154 168 182 196 210 224 238 252 266 280 294

285 142.5 156.75 171 185.25 199.5 213.75 228 242.25 256.5 270.75 285 299.25

290 145 159.5 174 188.5 203 217.5 232 246.5 261 275.5 290 304.5

295 147.5 162.25 177 191.75 206.5 221.25 236 250.75 265.5 280.25 295 309.75

300 150 165 180 195 210 225 240 255 270 285 300 315

305 152.5 167.75 183 198.25 213.5 228.75 244 259.25 274.5 289.75 305 320.25

310 155 170.5 186 201.5 217 232.5 248 263.5 279 294.5 310 325.5

315 157.5 173.25 189 204.75 220.5 236.25 252 267.75 283.5 299.25 315 330.75

320 160 176 192 208 224 240 256 272 288 304 320 336

325 162.5 178.75 195 211.25 227.5 243.75 260 276.25 292.5 308.75 325 341.25

330 165 181.5 198 214.5 231 247.5 264 280.5 297 313.5 330 346.5

335 167.5 184.25 201 217.75 234.5 251.25 268 284.75 301.5 318.25 335 351.75

340 170 187 204 221 238 255 272 289 306 323 340 357

345 172.5 189.75 207 224.25 241.5 258.75 276 293.25 310.5 327.75 345 362.25

350 175 192.5 210 227.5 245 262.5 280 297.5 315 332.5 350 367.5

355 177.5 195.25 213 230.75 248.5 266.25 284 301.75 319.5 337.25 355 372.75

20

Weight 50% 55% 60% 65% 70% 75% 80% 85% 90% 95% 100% 105%

360 180 198 216 234 252 270 288 306 324 342 360 378

365 182.5 200.75 219 237.25 255.5 273.75 292 310.25 328.5 346.75 365 383.25

370 185 203.5 222 240.5 259 277.5 296 314.5 333 351.5 370 388.5

375 187.5 206.25 225 243.75 262.5 281.25 300 318.75 337.5 356.25 375 393.75

380 190 209 228 247 266 285 304 323 342 361 380 399

385 192.5 211.75 231 250.25 269.5 288.75 308 327.25 346.5 365.75 385 404.25

390 195 214.5 234 253.5 273 292.5 312 331.5 351 370.5 390 409.5

395 197.5 217.25 237 256.75 276.5 296.25 316 335.75 355.5 375.25 395 414.75

400 200 220 240 260 280 300 320 340 360 380 400 420

405 202.5 222.75 243 263.25 283.5 303.75 324 344.25 364.5 384.75 405 425.25

410 205 225.5 246 266.5 287 307.5 328 348.5 369 389.5 410 430.5

415 207.5 228.25 249 269.75 290.5 311.25 332 352.75 373.5 394.25 415 435.75

420 210 231 252 273 294 315 336 357 378 399 420 441

425 212.5 233.75 255 276.25 297.5 318.75 340 361.25 382.5 403.75 425 446.25

430 215 236.5 258 279.5 301 322.5 344 365.5 387 408.5 430 451.5

435 217.5 239.25 261 282.75 304.5 326.25 348 369.75 391.5 413.25 435 456.75

440 220 242 264 286 308 330 352 374 396 418 440 462

445 222.5 244.75 267 289.25 311.5 333.75 356 378.25 400.5 422.75 445 467.25

450 225 247.5 270 292.5 315 337.5 360 382.5 405 427.5 450 472.5

455 227.5 250.25 273 295.75 318.5 341.25 364 386.75 409.5 432.25 455 477.75

460 230 253 276 299 322 345 368 391 414 437 460 483

465 232.5 255.75 279 302.25 325.5 348.75 372 395.25 418.5 441.75 465 488.25

470 235 258.5 282 305.5 329 352.5 376 399.5 423 446.5 470 493.5

475 237.5 261.25 285 308.75 332.5 356.25 380 403.75 427.5 451.25 475 498.75

480 240 264 288 312 336 360 384 408 432 456 480 504

485 242.5 266.75 291 315.25 339.5 363.75 388 412.25 436.5 460.75 485 509.25

490 245 269.5 294 318.5 343 367.5 392 416.5 441 465.5 490 514.5

495 247.5 272.25 297 321.75 346.5 371.25 396 420.75 445.5 470.25 495 519.75

500 250 275 300 325 350 375 400 425 450 475 500 525

505 252.5 277.75 303 328.25 353.5 378.75 404 429.25 454.5 479.75 505 530.25

510 255 280.5 306 331.5 357 382.5 408 433.5 459 484.5 510 535.5

515 257.5 283.25 309 334.75 360.5 386.25 412 437.75 463.5 489.25 515 540.75

520 260 286 312 338 364 390 416 442 468 494 520 546

525 262.5 288.75 315 341.25 367.5 393.75 420 446.25 472.5 498.75 525 551.25

530 265 291.5 318 344.5 371 397.5 424 450.5 477 503.5 530 556.5

535 267.5 294.25 321 347.75 374.5 401.25 428 454.75 481.5 508.25 535 561.75

540 270 297 324 351 378 405 432 459 486 513 540 567

545 272.5 299.75 327 354.25 381.5 408.75 436 463.25 490.5 517.75 545 572.25

550 275 302.5 330 357.5 385 412.5 440 467.5 495 522.5 550 577.5

555 277.5 305.25 333 360.75 388.5 416.25 444 471.75 499.5 527.25 555 582.75

560 280 308 336 364 392 420 448 476 504 532 560 588

565 282.5 310.75 339 367.25 395.5 423.75 452 480.25 508.5 536.75 565 593.25

570 285 313.5 342 370.5 399 427.5 456 484.5 513 541.5 570 598.5

575 287.5 316.25 345 373.75 402.5 431.25 460 488.75 517.5 546.25 575 603.75

580 290 319 348 377 406 435 464 493 522 551 580 609

585 292.5 321.75 351 380.25 409.5 438.75 468 497.25 526.5 555.75 585 614.25

590 295 324.5 354 383.5 413 442.5 472 501.5 531 560.5 590 619.5

595 297.5 327.25 357 386.75 416.5 446.25 476 505.75 535.5 565.25 595 624.75

600 300 330 360 390 420 450 480 510 540 570 600 630

605 302.5 332.75 363 393.25 423.5 453.75 484 514.25 544.5 574.75 605 635.25

610 305 335.5 366 396.5 427 457.5 488 518.5 549 579.5 610 640.5

615 307.5 338.25 369 399.75 430.5 461.25 492 522.75 553.5 584.25 615 645.75

620 310 341 372 403 434 465 496 527 558 589 620 651

625 312.5 343.75 375 406.25 437.5 468.75 500 531.25 562.5 593.75 625 656.25

630 315 346.5 378 409.5 441 472.5 504 535.5 567 598.5 630 661.5

635 317.5 349.25 381 412.75 444.5 476.25 508 539.75 571.5 603.25 635 666.75

640 320 352 384 416 448 480 512 544 576 608 640 672

21

22

Wilkes University Football Stretches

Before & After

Approximately 10 Minutes

23

24

Cone Chute: Sprint through the cones 2 times each direction

Shuffle through the cones 2 times each direction

Sprint forward around the cone & backpedal back

* do not touch the cones

5 yards

5 yards

Crazy 8’s: 4 each direction

10 yards

Start

5 yards

3 Cone Crazy 8’s: 4 each direction

finish

start

5 yards

45 degree Drop Square Drills: Facing away from the cones, open up the left hip,

And diagonally sprint to the far left cone. Plant the left foot and sprint through the cone in

front of you.4 each drill

10 yards

start finish

10 yards

25

45 degree Drop Square Drills: Facing away from the cones, open up the left hip,

And diagonally sprint to the far left cone. Plant the left foot and shuffle to the right upon

reaching that Ccne sprint forward back to the start position.

shuffle

Illinois Agility Drill: Start at Cone 1, sprint around cone 2 to cone 3, around cone 3, and

weave in and out of cones 3,4,5,6 moving forward, and around cone 6 weaving in and out

back to cone 3, then sprint and around cone 7, and sprint to the finish cone 8.

10 yards

5 yards

Pro Agility: 3 cones 5 yards apart, start on the middle cone and sprint to the right cone, turn

and sprint left to the 2nd cone, turn and sprint right across the middle cone. Time stops when

you cross the middle cone.

5 yards

Numbers Drill: 5 cones each cone is 5 yards away from the other. Starting at cone 1, sprint

the cone called out, then to the next cone # called continue this until 30 sec. is up.

5 yards

26

T-Test: Sprint forward from the start to the middle cone, slide to the right, sprint to 2nd

cone, slide right to the middle cone, and backpedal to the finish

5 yards

= shuffle

= backpedal

10 yards

Start Finish

Star Drill: 5 cones, 1 center cone, 4 cones surrounding the center cone each 5 yards away.

Start at the bottom cone and facing the center cone. Sprint forward at each cone. Turn right

and continue this until you return to the start cone. Repeat the drill turning left.

5 yards

Start Finish

Three Cone Test: 5 yds. between each cone. Sprint From cone 1 to cone 2 and back to 1

touching the line or cone with your hand. Then sprint around cone 2 to cone 3 around it and

sprint back around cone 2 to cone 1

2

3

5 yards

27

W Drill: Each cone is 10 yards away from the other set up in a W formation as above. The

First drill is to run through changing direction at the cone. The second drill is to sprint from

the 1st cone to the 2

nd cone and then backpedal from the 2

nd cone to the 3

rd cone and continue

until you finish the drill.

10 yards

5 yards

Nebraska Drill: 4 reps each direction, start by lying on your stomach facing the first cone,

sprint around the first cone then around the second cone touch the line with your hand and

sprint through the finish line.

1 ½ yd 1 ½ yd

5 yards

Dot Drill: The drill progresses from double leg to single leg and is preformed in sets of 5

reps each of 5 different drills (1) both legs (2) Leg apart, together, apart and back (3) apart,

together, apart, 180 degree turn and back (4) right leg (5) left leg

(1) (2) (3) (4 &5)

28

Whip Eyes: back pedal to the 2nd cone, turn around the cone and sprint to the 3

rd cone.

There are 3 different versions that are listed below do 2 of each version and 2 to the right and

2 to the left.

Three Corner Drill: Start in a three-point stance on the first line. Sprint to the first cone;

drive off your left foot using a side step, and shuffle right to the second cone. At the second

cone backpedal to the third cone. At the third cone, plant the left foot and break at a 45

degree angle to the right as you would be breaking for the ball.

The Squirm: Start in a three-point stance and on your partners command, sprints 5 yards.

Put the right hand down rotate 360 degrees and sprint another 5 yards. Place the Left hand

down and rotate 360 degrees and sprint another 5 yards.

29

Ladder Drills

• Run through 1 foot in each

• Run through 2 feet in each

• Slide to the Right

• Slide to the Left

• In & Out to the Right

• In & Out to the Left

• Carioca to the Right

• Carioca to the Left

• Icky Shuffle

• Crossover In Front Forward

• Crossover In Front Backward

• Crossover Behind Forward

• Crossover Behind Backward

• Hop Scotch on the Right Foot

• Hop Scotch on the Left Foot

• One Footed Hops Forward Right & Left

• One Footed Hops Sideways Right & Left

• One Footed Zig Zag Hops Right & Left

• Skip Right and Left

30

Agility Ladder Hand Drills

• One hand in each

• Both hands in each

• Slide R

• Slide L

• In and Out half ladder only

• Icky Shuffle

• Icky Shuffle Half Right Side

• Icky Shuffle Half Left Side

• Icky Shuffle Backwards

31

32

Wilkes University Football Position Specific Drills

Defensive Line 50

45

40

35

30

25

20

15

10

5

5S 10RL 10RR 15S 20S WT 40S

Movement Descriptions

5S – 5 yard sprint

10RL – 10 yard rush, retreat left at 45 degrees to the sideline

10 RR – 10 yard rush, retreat right at 45 degrees to the sideline


20S – 20 yard shuttle (pro agility)

WT – Weave & Trash Drill w/5 yard sprint out


Set 1 Set 2 Set 3 Set 4 Set 5

10RL 15S 5S 10RR 20S

WT 5S WT 5S 15S

40S 20S 40S WT 5S

5S 40S 10RR 40S 10RL

15S 10RL 15S 40S 5S

5S WT 5S 5S 40S

10RR 5S 40S 15S 5S

20S 5S 10RL 20S WT

5S 15S 20S 5S 10RR

40S 10RR 5S 10RL 15S

Rest Rest Rest Rest Rest

33

Defensive Backs 50

45

40

35

30

25

20

15

10

5

5S 5BF 10BPL 10BPR 15BPR 15BPR 20BP 30S 40W 40S


5S – 5 yard Sprint

5BF – 5 yard back-pedal, sprint forward 10 yards

10BPL – 10 yard back-pedal, break forward at 45 degrees to the left 5 yards

10BPR – 10 yard back-pedal, break forward at 45 degrees to the right 5 yards

15BPL – 15 yard back-pedal, turn and sprint 20 yards at 45 degrees to the left

15BPR – 15 yard back-pedal, turn and sprint 20 yards at 45 degrees to the right

20BP – 20 yard back-pedal


40W – W drill to 10 and back



10BPL 30S 10BPR 5BF 15BPR

20BP 5S 20BP 40W 5BF

40S 10BPR 40S 20BP 10BPL

5S 40W 10BPL 40S 5S

15BPR 40S 15BPR 40S 20BP

30S 15BPL 40W 5S 40S

10BPR 5BF 40S 10BPL 15BPL

40W 15BPR 5S 10BPR 40W

5BF 10BPL 15BPL 30S 30S

40S 20BP 30S 15BPR 10BPR


34

Linebackers 50

45

40

35

30

25

20

15

10

5

5S 5BF 10BPL 10BPR 12DR 12DL 15SR 15SL 15BP 20S 40S



5BF – 5 yard back pedal, sprint forward 5 yards

10BPL – Back pedal 10 yards, break left on a 45 degree angle forward for 5 yards

10BPR – Back pedal 10 yards, break right on a 45 degree angle forward for 5 yards

12DR – 12 yard drop to the right

12DL – 12 yard drop to the left

15SR – Shuffle left for 10 yards, plant, and then shuffle to the right for 5 yards

15SL – Shuffle right for 10 yards, plant, and then shuffle to the left for 5 yards

15 BP – 15 yard back pedal




10BPL 5BF 12DL 10BPR 15SR

12DR 10BPR 15SR 12DR 5BF

40S 15SL 40S 15BP 20S

20S 40S 5S 40S 12DL

5S 10BPL 10BPL 40S 10BPR

12DL 20S 20S 5BF 40S

15SR 15BP 40S 15SR 5S

5BF 12DL 15SL 20S 20S

15SL 12DR 10BPR 10BPL 15BP

40S 5S 15BP 15SL 12DR


35

Offensive Line 50

45

40

35

30

25

20

15

10

5

5S 5TS 10PS 30S 40S 10SR 24S 20MB 15DJ 30SH



5TS – 5 yard triangle shuffle

10PS – 10 yard pass shuffle at a 30 degree angle backwards (with 45 lb plate)

30S – 30 yard shuttle


10SR – 10 yard set-reset, etc. (facing sidelines)

24S – 24 yard shuttle drill (3 cone test)

20MB – 20 yard medicine ball repels

15DJ – 15 yard double leg jumps

30SH – 30 yard shuttle


5TS 5S 5S 10SR 40S

10PS 24S 10SR 24S 5S

40S 5TS 15DJ 5TS 5TS

10SR 5S 40S 10PS 20MB

5S 10PS 5S 30S 30S

24S 30SH 20MB 5S 24S

30S 20MB 30S 40S 5S

15DJ 10SR 10PS 20MB 15DJ

5S 40S 5S 30SH 30SH

30SH 5S 5TS 5S 5S


36

Tight Ends 50

45

40

35

30

25

20

15

10

5

QDL QDR 10S 10RR 10HR 10HL 10DR/L 15P 15Z 40S

Movement Descriptions QDL – quick diagonal left

QDR – quick diagonal right


10RR – 10 yard read route (left of right)

10HR – 10 yard hook right

10HL – 10 yard hook left

10DR/L – 10 yard drag left or right

15P – 15 yard post run to 40 yards

15Z – 15 yard z route



10DL 10DR 15P 15Z 40S

15Z 10S QDL 10RR QDR

40S 10HL 40S 15Z 10DL

10HL 40S 10HR 40S 10HR

10HR QDL 10RR 40S 10HL

10S 10RR 10DR QDL 40S

15P 15Z 40S 10S 10DR

10DR 10DL 10HL QDR 10RR

QDL QDR 15P 10DR 15P

40S 40S QDR 10HR 10S


37

Wide Receivers 50

45

40

35

30

25

20

15

10

5

12SL 18DR 15O 6SLL 20PR 15C 40S 6SLR 12L 6H 20S 20Q 18DL


12SL – 12 yard sideline

18DR – 18 yard dig to the right

15O – 15 yard out

6SLL – 6 yard slant to the left

20PR – 20 yard post to the right

15C – 15 yard curl



6SLR – 6 yard slant to the right

12L – 12 yard look

6H – 6 yard hitch

20Q – 20 yard Q route

18DL – 18 yard dig to the left


18DR 6SLL 18DR 6SLR 20Q

15O 20PR 18DL 20Q 15C

40S 18DL 40S 6SLL 20PR

12L 40S 20S 40S 18DL

20Q 6SLR 6H 40S 18DR

15C 15O 6SLL 12SL 40S

12SL 20S 40S 20S 12L

6H 12SL 15C 6SLR 15O

20S 6H 12L 15O 12SL

40S 20Q 20PR 12L 6H


38

Running Backs 50

45

40

35

30

25

20

15

10

5

5S 10BL 10BR 15AL 30S 30Z 15AR 40S



10BL – 10 yard sprint, break left to the 30 yard line

10BR – 10 yard sprint, break right to the 30 yard line

15AL – 15 yard arc to the left (open step)


30Z – 30 yard zig zag every 5 yards

15AR – 15 yard arc to the right (open step)



10BR 5S 10BR 30S 15AL

15AL 30Z 40S 5S 40S

40S 15AR 30Z 10BR 30Z

5S 10BL 40S 40S 30Z

10BL 40S 5S 30Z 5S

30Z 5S 15AL 10BL 40S

40S 30Z 10BL 5S 10BL

10BR 30Z 30Z 40S 15AR

5S 40S 30Z 15AL 30Z

30S 15AL 5S 10BR 5S


39

Quarterbacks 50

45

40

35

30

25

20

15

10

5

DL DR DWL DWR 7SD 7SL 7SR 30Z 40S


DL – drop 3 steps, dash to the left for 15 yards

DR – drop 3 steps, dash to the right for 15 yards

DWL – drop 5 steps, dash forward to the left for 20 yards

DWR – drop 5 steps, dash forward to the right for 20 yards

7SD – 7 step drop

7SL – 7 step drop, scramble to the left to the numbers

7SR – 7 step drop, scramble to the right to the numbers

30Z – sprint 30 yards, zig zag every 5 yards



DL DR DWL 7SR 40S

DWR DWL DR DWL DR

40S 7SD 7SL DL DWL

7SR 40S 7SR 40S 30Z

30Z DL 40S 40S 7SR

DR DWR 7SD 7SD 7SD

DWL 7SL 40S 30Z DL

7SD 40S DL 7SL 40S

7SL 30Z DWR DR DWR

40S 7SR 30Z DWR 7SL


40

41

Conditioning

Date Day Position Groups Drills Rest Period Work Time

21-May Tuesday All Warm Up

All Speed Workout #1 As Needed

23-May Thrusday All Warm Up


28-May Tuesday All Warm Up


30-May Thursday All Warm Up


4-Jun Tuesday All Warm Up


6-Jun Thursday All Warm Up












DB/QB/TB/WR 2 x Half Gasser 15 sec.

LB/TE/K/FB/DE 2 x Half Gasser 16 sec.

OL/DL 2 x Half Gasser 17 sec.



42

2-Jul Tuesday All Warm Up


DB/QB/TB/WR 2 x Gassers 45 sec. 15 sec.

LB/TE/K/FB/DE 2 x Gassers 45 sec. 16 sec.

OL/DL 2 x Gassers 45 sec. 17 sec.



11-Jul Thursday All Warm Up


DB/QB/TB/WR 8 x 110's Test 45 sec. 15 sec.

LB/TE/K/FB/DE 8 x 110's Test 45 sec. 16 sec.

OL/DL 8 x 110's Test 45 sec. 17 sec.


DB/QB/TB/WR/LB/TE/WR/FB W Drill x 4 30 sec.

OL/DL Agility Ladder with Hands 30 sec.

All Nebraska Drill x 4 30 sec.

All Star Drill x 2R & 2L 30 sec.

All 10 x 40's Test 30 sec. Individual


All Illinois Drill x 4 45 sec.

All 3 Cone Test x 2R & 2L 30 sec.

All Agility Ladder Drills 20 sec.

All Crazy 8's x 4 30 sec.

DB/QB/TB/WR Small Tempo Run 30 sec. 1=15 sec, 2=35 sec

LB/TE/K/FB/DE Small Tempo Run 30 sec. 1=16 sec, 2=37 sec

OL/DL Small Tempo Run 30 sec. 1=17 sec, 2=40 sec


DB/QB/TB/WR 300 yd Shuttle x 2 5 min 60 sec.

LB/TE/K/FB/DE 300 yd Shuttle x 2 5 min 65 sec.

OL/DL 300 yd Shuttle x 2 5 min 75 sec.

DB/QB/TB/WR 12 x 6 sec. Blowouts (47 yds) 30 sec. 6 sec.

LB/TE/K/FB/DE 12 x 6 sec. Blowouts (43 yds) 30 sec. 6 sec.

OL/DL 12 x 6 sec. Blowouts (40 yds) 30 sec. 6 sec.


DB/QB/TB/WR/LB/TE/WR/FB W Drill x 4 30 sec.


All Build Ups x 6 40 sec.

All Numbers Drill x 3 1 min 30 sec.

27-Jul Saturday All Warm Up


All Star Drill x 2R & 2L 30 sec.

All Quarter of Sprints Listed


All 11 Minute Sprint Drill 11 min.

All 10 x 40's Test 30 sec. Individual

43

1-Aug Thursday All Warm Up

DB/QB/TB/WR/LB/TE/WR/FB Flying 40's x 6 35 sec.

OL/DL Flying 20's x 6 35 sec.

All Illinois Drill x 4 45 sec.

All 3 Cone Test x 2R & 2L 30 sec.


3-Aug Saturday All Warm Up

All 100 Yard Sprint Ladder

DB/QB/TB/WR 12 x 6 sec. Blowouts (47 yds) 30 sec. 6 sec.

LB/TE/K/FB/DE 12 x 6 sec. Blowouts (43 yds) 30 sec. 6 sec.

OL/DL 12 x 6 sec. Blowouts (40 yds) 30 sec. 6 sec.

6-Aug Tuesday All Warm Up

DB/QB/TB/WR/LB/TE/WR W Drill x 4 30 sec.




8-Aug Thursday All Warm Up

All Cone Chute x 4 30 sec.

All Numbers Drill x 3 1 min 30 sec.

DB/QB/TB/WR 12 x 110's Test 45 sec. 15 sec.

LB/TE/K 12 x 110's Test 45 sec. 17 sec.

OL/DL 12 x 110's Test 45 sec. 19 sec.

10-Aug Saturday All Warm Up

All Small Tempo Run

DB/QB/TB/WR 2 x Half Gasser 15 sec.

LB/TE/K/FB/DE 2 x Half Gasser 16 sec.

OL/DL 2 x Half Gasser 17 sec.

12-Aug Monday All Warm Up

All Position Specific Sets 1-3 2 min Sets 20 sec. exercise

All The Squirm x 4 20 sec.

All Cone Chute x 4 30 sec.

All Pro Agility x 4 30 sec.

44

Wilkes University Football Summer Conditioning

Conditioning:

½ Gasser Test – Test of functional capability of the ATP/CP energy system needed for

football, and helps determine an athlete’s ability to tolerate lactic acid build-up and fatigue.

Procedure: Run 8 ½ Gassers (width of the field twice) as hard as possible

Goal Times: must average the following times

DB/QB/TB/WR = 15 sec.

FB/LB/TE/K = 16 sec.

OL/DL = 17 sec.

Rest Interval: 45 sec.

Gasser Test - Test of functional capability of the ATP/CP energy system needed for football,

and helps determine an athlete’s ability to tolerate lactic acid build-up and fatigue.

Procedure: Run 4 full Gassers (width of the field 4 times) as hard as possible

Goal Times: must average the following times



OL/DL = 40 sec.

Rest Interval: 1min. and 15 sec.

10 40’s Test – This is a test of speed endurance

Procedure: Sprint 10 40-yard dashes

Goal Times: must run all 40’s under the goal time

Goal Time: best 40 yard dash + .50 sec.


110’s Test – Test of speed endurance and overall endurance

Procedure: Run 16 110 yard sprints

Goal Time: must make the specified time for your position group as follows



OL/DL = 19 sec.


Small Tempo Run – Test of overall endurance and recovery.

Procedure: Run the following sets of Sprints

(100,100,100,200) (100,200,100,200) (200,100,200,100)

Rest Interval: 30 seconds between Sprints, 1 min between sets


45

300 Yard Shuttle – This is a test of endurance and how quickly you can recover from a

maximum effort

Procedure: Run the shuttle 25 yards 12 time (or 25 yards down and back 6

times)


DB/QB/TB/WR = 1 min.

FB/LB/TE/K = 1 min. 5 sec.

OL/DL = 1 min. 10 sec.

600 Yard Shuttle – This is a test of endurance and how quickly you can recover from a

maximum effort

Procedure: The run is done over a 60-yard area. Run the 60 yards back and

forth five times consecutively for a total of 300 yards. You will then rest one

minute and perform the run again in the same manner for another 300 yards.

Time each run and add your two time together for the result.

Goal Time: Must make the specified times for your position group as follows.



OL/DL = 125 sec.

Long C.O.D. – (Change of Directions) This is a conditioning drill as well as a quick change

of direction exercise.

Procedure: Similar to suicides in basketball. 10 yards and back, 20 & back,

30 & back, 40 & back, 50 & back, consecutively

11 Minute Sprint Drill – This is a conditioning sprint drill. Test of functional capability of

the ATP/CP energy system needed for football, and helps determine an athlete’s ability to

tolerate lactic acid build-up and fatigue.

Procedure: Run the following sprints complete all the sprints in no more than

11 minutes.

2 x 100 yards

4 x 80 yards

5 x 60 yards

6 x 50 yards

8 x 40 yards

10 x 20 yards

46


Quarter of Sprints:

Distance Rest Time

40 yards 15 sec.

40 yards 15 sec.

30 yards 15 sec.

30 yards 15 sec.

20 yards 15 sec.

20 yards 15 sec.

10 yards 15 sec.

10 yards 15 sec.

5 yards 15 sec.

5 yards 15 sec.

Rest 1 ½ Minutes

Distance Rest Time

40 yards 15 sec.

40 yards 15 sec.

30 yards 15 sec.

30 yards 15 sec.

20 yards 15 sec.

20 yards 15 sec.

10 yards 15 sec.

10 yards 15 sec.

5 yards 15 sec.

5 yards 15 sec.

Rest 1 ½ Minutes

Distance Rest Time

40 yards 15 sec.

30 yards 15 sec.

20 yards 15 sec.

10 yards 15 sec.

5 yards 15 sec.

47


100 Yard Sprint Ladder

Distance Rest Time

10 yards 10 sec.

10 yards 10 sec.

20 yards 15 sec.

20 yards 15 sec.

40 yards 20 sec.

40 yards 20 sec.

60 yards 30 sec.

60 yards 30 sec.

80 yards 40 sec.

80 yards 40 sec.

100 yards 45 sec.

100 yards 45 sec.

5 Minute Rest

100 yards 45 sec.

100 yards 45 sec.

90 yards 45 sec.

90 yards 45 sec.

70 yards 35 sec.

70 yards 35 sec.

50 yards 25 sec.

50 yards 25 sec.

30 yards 15 sec.

30 yards 15 sec.

10 yards 10 sec.

10 yards 10 sec.

48


840 Yard Shuttle – This is an endurance test of your overall aerobic capacity

Procedure: Run the Shuttle as Specified below


DB/QB/TB/WR = 2 min 50 sec.

FB/LB/TE/K = 3 min 5 sec.

OL/DL = 3 min 30 sec.

End Line

End Line

Goal Line

Goal Line

25 yard Line

25 yard Line

50 yard Line

Start

Finish

49

50

Wilkes University Football Summer Speed

Running Speed = Stride Length x Stride Frequency

Stages:

1. Reaction – movement of ball, man, or snap count

2. Start – ability to get the body moving from the stance

3. Primary Acceleration – 0-20 yards, up to 92% max speed

4. Deceleration – Slowing down after max speed is achieved

Attack Points: 1. Strength – arm pump, knee drive, push-off force

2. Power - .1 sec ground contact (speed strength) 3. Neuromuscular – Overspeed overload

4. Technique – stance, start, body lean, free form, etc.

5. Flexibility – smooth efficient movement

Form Drills – designed to develop proper running technique

• Arm Action in Place – Thumb resting on index finger, 90 degree angle at the elbow,

rotation from the shoulders, elbows to the side, in front to the chin, in back slightly

past the hip, a relaxed pendulum action.

• Arm Action into Marching Forward – Maintaining proper arm action and adding the

leg action by extending off the toes of the drive leg and lifting the swing leg forward

and upward until parallel with the ground in a forward marching action. Arms and

legs are coordinated as the athlete goes 10-20 yards

• Marching into Skipping – Same focus as above but now the action is more ballistic

and “running-like”. Arms and legs are coordinated as the athlete drives

forward/upward off the ground on each takeoff for 20-30 yards

• Skipping into Bounding – Skipping action (RRLLRRLL) is converted into a

bounding action (RLRLRL) which is more like the actual dynamics of sprint running.

This is more aggressive and dynamic as the athlete takes “giant” springlike steps for a

total distance of 25-40 yards

• Bounding into Running – The bounding action is converted into the actual act of

running. Here we are combining all of the previous technique elements and applying

them in the dynamic act of running for 30-50 yards

51


McNair Drills – Acceleration runs for 35-50 yards at ½, ¾ , and full speed emphasizing

the following

• Hammer the Nail - Holding the thumb on the index finger, elbow fixed at a 90 degree

angle, rotating from the shoulder, and driving the hand past the hip as if you are

hammering a nail into the wall behind you.

• Knee Punch – driving the swing leg knee forward as opposed to just upward, forward

until the thigh is parallel with the ground. This develops forward horizontal force as

opposed to upward vertical force.

• Posture/Focus – here you should slightly arch the back (shoulder blades brought

closer together) to establish a good upright posture. He/she also visualizes forward as

if looking someone in the eye who is the same height. While maintaining this posture

and focus walk forward, then jog, and finally run.

• Active Takeoff – as the athlete is running, he/she drives the knee forward (like the

knee punch above), and lets the foot of the swing leg hang down naturally directly

below the knee. From this position the foot works downward and backwards so that

it meets the ground under the athlete’s center of gravity and continues it’s drive

backwards to push the athlete forward into the running stride. All action is an

aggressive down & back as opposed to forward reach (which results in a footstrike in

front of the center of gravity, a braking action, and passive takeoff.

Warmup – These exercises are designed to get the athlete ready for the speed workouts and

Conditioning. 10 yards

Walking Lunge

High Knees

But Kicks

Slide Right

Slide Left

Leg Spread (R,L,M)

Groin Side Lunge (R,L)

Walking Lunge Hip

Quick Skip Forward

Quick Skip Backward

Walking Front Kick

Reverse Soldier

Cobra Stretch

Scorpion Right

Scorpion Left

Knee to Chest (walk)

Heel to Butt (walk)

Heel Up & Across (walk)

Sprint

Sprint

52


Special Drills

• Lying Starts - Start by lying on your stomach. On command from the lying position

sprint for 20 yards. This drill is meant to help you on your starts.

• Flying 20’s or 40’s – Start with a 15-yard jog. When you reach the 15-yard mark

sprint for 20 or 40 yards.

• Ball Drop Drill – This drill is to work on your starts and quickness. Start by having

your partner stand 5-7 yards away. Your partner is holding a tennis ball straight out

from their shoulder. Upon your partner dropping the ball, you sprint straight forward

and catch the ball before it bounces twice.

• Stick Drill – Here the athlete does fast-stepping over 20 sticks that are layed out 18

inches apart on the track. The athlete can use a high knee action or ½ high knee

action to get over the sticks and this drill can be timed to determine if the athlete is

getting in more strides per unit time (increased frequency). Emphasis must be placed

on using correct arm action while doing this overspeed drill which is done for 3-5

reps as a leadup drill on the speed day workout. To improve the benefit of this drill

the athlete can make the transition into the run (at 20 yards) at the end of the sticks

while maintaining a fast stride frequency.

• High Knees – Here the athlete does a high knee drill for a timed period of 5 seconds

while moving slightly forward (one yard every three strides). He counts one of his

legs and is then able to determine how many strides he took during the 5 seconds by

multiplying by 2(10 x right leg x 2 = 20 strides/5 sec. = 4 strides per sec.) Emphasis

should be on high knee action(thigh parallel) and good arm action. This drill is done

for 3-5 reps as a lead up drill on the speed day and, as with the stick drill, can be more

beneficial if the athlete makes the transition into an casual run(at 20 yards) at the end

of the timed high knee period.

• Assistive Running – by running with the assistance of surgical tubing (or downhill),

the athlete can experience the sensation of running faster than normal. We will do

assistive running from an upright position with the partner (anchor) standing in a

stationary position or moving backwards to extend the pull. The key here is that

athletes use proper running form and increase their stride frequency to stay up with

the pull of the tubing. Players can run .3-.4 seconds faster in the 40 yard dash with

the assistance of this tubing. For athletes who do not have access to surgical tubing,

they can do downhill runs on a shallow grade (3-5 degrees) as an alternate exercise.

We will do this exercise on our speed day for the last 4 weeks of the off-season

program to develop stride frequency.

• Resistive Running – here the athlete will run out of a sprint stance or upright against a

resistance provided by his partner, the harness, and the surgical tubing for a distance

of 20-30 yards. This exercise forces the athlete to get better drive on the pushoff of

each running stride and helps to develop stride length. (an alternative to harness

running is to do this work on a slight uphill grade (8-10 degrees) which will provide

the same benefit.) We witll do this exercise on or speed day for the last 7-9 weeks of

the off-season program.

• Buildups – start from a standing position, start into a slow run, concentrating on good

running form. Gradually build up speed until you are at full speed at 40 yards. Once

full speed is achieved at 40 yards, gradually slow down over the final 20 yards.

53

• Hollow Sprints – Set up a 100 yard course with every 20 yards point marked. Start

running at half speed for the first 20 yards. At the 20-yard point accelerate and sprint

for 20 yards. Repeat this half speed and sprint pattern until the sourse is complete.

Complete 3-5 reps with 60-90 seconds rest between.

Workout #1

Warm-up

3 x 10 yards Butt Kicks

3-5 x 10-15 yd Lying Starts

Workout

3 x 20 yd Resistive Runs

2 x 20 yd. Regular Runs

Rest 5 Minutes

2 x 20 yd. Resistive Runs

3 x 10-20 yd Regular Runs

Workout #2

Warm-up



Workout

3 x 20 yd Uphill Runs

2 x 20 yd. Flat Runs

Rest 5 Minutes

2 x 20 yd. Uphill Runs

3 x 10-20 yd Flat Runs

Workout #3

Warm-up



Workout

3 x 20 yd Starts (80%)

3 x 20 yd Runs (90%)

Rest 5 Minutes

3-5 x 20 yd Runs (100%)

(Using a timer if available)

Workout #4

Warm-up


3-5 x Stick Drill or High Knees

into Run

Workout

3 x 40 yd Assistive Runs

2 x 40 yd Regular Runs

Rest 5 Minutes


2 x 30 yard Regular Runs

Workout #5

Warm-up



into Run

Workout

3 x 40 yd Downhill Runs


Rest 5 Minutes


2 x 30 yard Regular Runs

Workout #6

Warm-up



into Run

Workout

3 x 50 yd Buildups

3 x Hollow Sprints

Rest 5 Minutes

3-5 Flying 20’s

Workout #7

Warm-up



into Run

Workout



3 x 20-30 yd Sprints

(2 minute rest between reps)

Workout #8

Warm-up



into Run

Workout



3 x 20-30 yd Sprints


Workout #9

Warm-up



into Run

Workout

3 x 20 yd Sprints (80%)


Rest 5 Minutes

2-3 x 40 yd Buildups

3 x Flying 20’s

Workout #10

Warm-up



Workout



Rest 5 Minutes


3 x 10-20 yd Regular Runs

Workout #11

Warm-up



Workout


2 x 20 yd Flat Runs

Rest 5 Minutes


2 x 10-20 yd Flat Runs

Workout #12

Warm-up



Workout

3 x 10 yd Start (80%)

3 x 20 yd runs (95%)

Rest 5 Minutes

3-5 x 20 yd Runs (100%)

(Using a timer if available)

Workout #13

Warm-up



into Run

Workout



3 x 20 yd Sprints


Workout #14

Warm-up



into Run

Workout



3 x 20 yd Sprints


Workout #15

Warm-up



into Run

Workout



Rest 5 Minutes

3 x Flying 20’s

54

55

Daily Food Intake:

Carbohydrates

Protein

Fat

Carbohydrates:

Carbohydrates should be the main staple of your diet. Carbohydrates are the largest

contributor for the body’s energy. The best carbohydrates are low glycemic index carbs and

complex carbohydrates. This is because they do not contain high amounts of simple sugars.

Which are easy for the body to convert to fat. It is therefore important to charge up your

muscles to prevent running out of fuel; otherwise, your muscles will only work at half speed.

Running becomes harder, hitting takes more effort, and your performance suffers. The daily

intake should be around 60% of your total calories.

Examples of Low GI and Complex Carbohydrates

Oatmeal

Oatbran

Whole Grain Bread

High Fiber Cereals

Pasta

Sweet Potatoes

Beans, Lentil, Peas

Apples, Grapes, Berries, Cantaloupe, Peaches, Pears, Plums, Grapefruit, Oranges,

Nectarines

Oatbran or Whole Grain Bagels

Brown Rice

Eat Less of the Simple Sugars

White Breads, Bagels, Rolls, Muffins, Cakes, Cookies, Donuts

White Potatoes

White Rice

Pretzels, Chips

Pineapple, Mangos, Honeydew, Dried Fruit

Fat:

Fats are essential as well. However fats should only make up less 10% of your total

daily calories. There are good fats and bad fats. The good fats are called monounsaturated

fats. These fats can be found in the following items Benecol, Olive Oil, Canola Oil, and

Avocados. But even these fats should be kept in moderation.

56

Nutrition Guidelines

Protein:

Protein is very important for athletes as well. Proteins are used by the body to

help repair muscles and other tissues after workouts or injuries. The recommended range of

protein depends on the person body weight. Take your weight divide it by 2.2 to get your

weight in kilograms. Then multiply that number by 1.6 – 1.8. This will give you a range of

the number of grams of protein your body may require in a day. A serving size guideline for

protein is 3 oz., which equals 21 grams, which is approximately the size of a deck of cards.

Good Sources of Protein (lower in Fat Content)

Egg Whites

Egg Substitutes

Eggs

White Meat Turkey and Chicken (no skin)

Fish

Shellfish

Whey Protein Powders

Nonfat Cottage Cheese / Nonfat Ricotta Cheese

Filet Mignon

High in Fat Content Sources of Protein (eat less of these)

Hamburger

Dark Meat Turkey and Chicken

Cheese

Pork

Lamb

Hydration:

Hydration is essential to performance. There is a direct correlation between hydration

and performance. In other words if you are dehydrated it is harder for your body to function

normally at a high competitive level. There are 2 major contributors to dehydration in

college athletes. First is caffeine and second is alcohol both dehydrating the body.

This is an Easy Plan to Stay Hydrated

Drink at least 8-16 oz 2 hours before exercise

Drink at least 4-8 oz immediately before exercise

Drink 4-8 oz every 15-20 minutes during exercise

Drink at least 8-16 oz fluid after exercise

Drink at least 8 oz fluid with each meal

Drink at least 8 oz fluid between meals

57

Nutrition Guidelines

Recovery / Post-exercise Replenishment:

Goal: Get Carbs in immediately and again within the first 2 hours of finishing

exercise.

After exercise and competition eat:

400-600 (100-150 grams) calories of a juice or carbohydrate-containing sports

drink then

2 hours later a meal consisting of another 400-600 calories of carbohydrate.

Examples of carbohydrates and their calorie / carbohydrate content are below:

2 slices of bread = 160 calories (30 grams)

1 bagel = 300 calories (75 grams)

1 cup pasta = 200 calories (40 grams)

1 medium potato = 160 calories (30 grams)

3 cup air-popped popcorn = 80 calories (15 grams)

1 medium apple = 80 calories (15 grams)

1 medium orange = 70 calories (12 grams)

1 cup V-8 = 50 calories (10 grams)

50 Grams of Carbohydrate

10 Graham Crackers ½ cup of Raisins

20 Pretzels 1 cup Whole Grain Cereal

12 Snack Crackers 30 Animal Crackers

1-½ cup Cooked Noodles 2 Packages of Hot Chocolate

1-½ cup Fruit Yogurt 2 small Bananas

4 Slices of Bread 2 cups Orange Juice

1 cup Applesauce 6 small Pancakes

1-½ cup Apple Juice 3-½ cups of Powerade

1 Fast Food Shake 1 Powerbar

58

Here are some easy to fix, healthy snacks that can work into your high carbohydrate eating

pattern:

• Toasted English muffins with pizza sauce and mozzarella cheese

• Frozen bean burrito with salsa

• Turkey sandwich on whole wheat bread with mustard

• Vegetarian refried beans in a corn or flour tortilla

• Bagels with light cream cheese

• Water-packed tuna fish salad packed in pita bread

• Broth-based canned soups with crackers

• Baked potato topped with chili

• Dry cereal with low-fat milk and fruit

• Frozen fruit juice concentrate mixed with club soda instead of water

• French bread pizza with vegetable toppings

• Canned spaghetti

• Microwave a chicken breast, dice it, and top it with your favorite pasta

Healthy Weight Gain

Gaining muscle mass can only be accomplished by eating more food in conjuction with

strength and conditioning workouts. Protein cannot be pushed in to muscles to make them

bigger, instead it must be “pulled” into muscles through strength training. Athletes need to

eat more calories (about 500 – 1000 extra per day) to see weight gain. It is still important to

eat smart so that those extra calories are not stored as body fat. Here are four steps to help

you bulk up with out gaining unwanted body fat.

1. Multiply your current weight by 16 to determine your daily caloric needs. To this

figure add 500 – 1000 calories to support weight gain. One half of the additional

calories should come from carbohydrate-rich foods and one half from protein foods.

Good Choices include:

• Regular or chocolate low fat milk

• Grilled chicken sandwiches

• Regular sized hamburgers

• Thick crust pizza

• Peanut butter and jelly sandwich

• Baked tortilla chips with salsa

• Dried fruit and nut mixtures

• Cereal with milk and bananas

• Energy or sports bars

• Fruit flavored yogurt

• Bagels with cream cheese

59

2. Snack more frequently. Plan snacks around meals and not as substitutes for meals.

Keep your favorite snacks handy in places such as in your desk drawer, book bag,

gym locker, or car. Plan to eat something every 3 – 4 hours. Vending machines offer

better choices than ever before. Look for pretzels, granola bars, raisins, fruit, fruit

juices, sports drinks, popcorn, or crackers for a convenient snack. Most fast food

restaurants have value menus where you can find an affordable snack. Always have a

snack before you go to bed.

Good choices are:

• baked potatoes

• chili

• single size hamburgers

• low fat milkshakes

• low fat frozen yogurt cones

• bean burritos

• soft chicken tacos.

3. Choose foods that are nutrient dense. Every calorie counts. Do not settle for high calorie foods that are low in nutrients. Here are some ideas to consider when

planning your meals:

• Eat more cream soups, stews chili, and casserole dishes

• Drink milk with meals in place of water or diet soft drinks

• Use margarine with breads, rolls, pancakes, waffles, bagels, muffins

• Eat more starchy vegetables like corn, potatoes, green peas, black-eyed peas,

and kidney beans

• Consider using commercially prepared liquid supplement between meals as

snacks, but don’t drink them with meals or you will probably eat less food.

Find one you like:

i. Carnation Instant Breakfast ii. Ensure iii. Heavy Weight Gainer

iv. Boost v. Gatorpro vi. Etc.

4. Develop a strategy for eating even when you are not hungry. Many underweight

people skip meals and eat less food then they realize. Keep a food record of what you

eat and drink. Let a registered dietician review it to determine if you are getting

enough calories to support weight gain. Remember, the secret to success is to eat

foods that you like and plan a regular schedule for meals and snacks. This will help

you achieve your weight goals.

60

Weight Management

Athletes may strive to maintain an optimal body weight to achieve optimal performance. If

you are too heavy, your hit may be too late, or if you’re too light, you’ll get pushed around.

A sports nutritionist can help you determine your optimal weight for optimal performance.

Sex, height, and genetics all contribute to body weight – but these are unchangeable factors.

So which factors can you change? Muscle weighs more than fat; therefore active, muscular

athletes cannot be compared to the standard weight charts for men and women. It is

important for athletes to focus on the amount of body fat, not the scale weight, when

evaluating their body weight.

If it is determined that you need to lose some fat pounds, make sure your methods are safe

and healthy:

• Let a registered dietician analyze your diet and eating habits

• Plan to lose weight gradually: 1-2 pounds per week

• Monitor yourself with food diaries, exercise logs, and weight loss charts

• Eat four or five small meals throughout the day. Don’t skip meals.

• Learn to count fat grams, but remember total calories count too. Don’t forget calories

from liquids.

• Control your portion sizes

• Increase aerobic exercise – walking swimming, running, or stair climbing. Try to

work more activity of any kind into your day, like taking the stairs instead of the

elevator.

• Eat slowly – be aware of when you’re full and then stop eating.

Off-Season: It may seem easier to maintain weight during the competitive season, but one

the season ends, the pounds may slowly appear, seemingly without cause. This happens

when you continue the same eating pattern with the same total calorie intake even though

you’ve taken a break from training. You should not be hard on yourself about this: It is

natural to get accustomed to eating a certain amount of food. If you need a strategy to block

off-season weight gain, consider these recommendations.

• Instead of changing your healthy eating habits, find an alternative exercise to help

burn off the calories, such as jogging, biking, or tennis

• During the off-season you have more free time. When people get bored they eat. So

keep busy!

• Eat slowly. This way you’ll be more aware of when you are full. And when you get

full, stop eating.

• Cut down on portion sizes, but don’t cut out foods. There’s no need to deprive

yourself of fun foods.

61

On the Road or on the Run

Traveling to compete makes sticking to a well-balanced diet more difficult. Even

keeping up with hydration can be challenging. So when the game is over, and you’re away

from home, how do you get that high carbohydrate, glycogen replenishing meal or snack?

Consider the following recommendations:

First assess the traveling situation and plan ahead. What time are you leaving? Will

you next breakfast be at home, on a plane, or at a fast food restaurant? Do you need to pack

any food or fluid?

Carry a water bottle. Traveling, especially flying, can dehydrate you – the last thing

you need right before a game. Pack snacks.

Here are some ready to eat snacks that you may be able to take with you.

Carmel Corn rice cakes Snack-packs of canned fruit

White Cheddar rice cakes Ginger Snaps

Pretzels Oatmeal Raisin cookies

Fig Newton or Fruit newtons Sports or energy bars

Bananas, apples, grapes, oranges, pears Vanilla Wafers

Teddy Grahams Graham Crackers

Cracker Jacks Wheat Saltine crackers

Raisins, dried apples, figs, or dates Rye-crisp crackers

Animal Crackers Mini bagels

Snack-pack size cans of tuna fish

When on the road, or at the airport, look for healthy snacks that make quick purchases, such

as:

• Soft pretzels with mustard

• Baked tortilla chips with salsa or bean dip

• Fruit flavored yogurt or low fat frozen yogurt

• Frozen fruit bars

• Low fat chocolate milk

Choose healthy fast food snacks (remember the ‘value meals’ are often the least value when

it comes to eating light!)

• Wendy’s baked potato topped with chili (8 grams of fat)

• 2 slices of Domino’s cheese pizza (10 grams of fat)

• Mcdonalds grilled chicken sandwich (3 grams of fat)

• Chic-Fil-A grilled chicken sandwich (3 grams of fat)

• Shoney’s charbroiled chicken (9 grams of fat)

• Shoney’s Charbroiled Shrimp (3 grams of fat)

• Taco Bell tostada (6 grams of fat)

• Arby’s light roast beef deluxe (10 grams of fat)

• Burger King’s chunky chicken salad (4 grams of fat)

62

Eating Out

When eating out, make the best choices possible. Many restaurants now offer healthier

items. Think about these tips at restaurants

Mexican

Best Bites

Chicken enchiliadas

Bean burritios

Soft tacos

Beef or chicken Fajitas

Salsa with baked chips

Corn or flour tortillas

Mexican

Just say NO

Chimichangas

Chilies rellenos

Flautas

Guacamole

Sour cream

Chinese

Best Bites

Steamed white rice

Hot and Sour, Egg Drop, Won Ton Soup

Beef and Broccoli

Chicken and vegetables

Moo Goo Gai Pan

Chicken lo mein

Chop Suey

Shrimp and vegetables

Chinese

Just say NO

Fried rice

Teriyaki chicken wings

Sweet and sour dishes

Egg Rolls

Kung Pao Chicken

Italian

Best Bites

Any pasta with marinara (red) sauce

Spaghetti with meatballs

Pasta with mushroom sauce

Chicken or pasta florentin

Salads with dressing served on the side

Fresh breads or bread sticks

Italian

Just say NO

Pre-buttered bread or rolls

Meat Lasagna

Beef ravioli

Fettuccine Alfredo

Pizza

Best Bites

Thick crust

Green peppers, onion, tomatoes

Canadian bacon

Mushrooms

Pizza

Just say NO

Cheese stuffed crust

Meat lovers pizza

Sausage or pepperoni

Extra cheese

63

5 Budget Tips

Rice

• Cook up a big batch of rice each week and store the cooked rice in the refrigerator

so it’s ready to use in many different meals. Use some of the cooked rice added

to one can of drained black beans or kidney beans and serve with salsa.

• Spray a non-sitck pan with margarine and add cooked rice with chopped onion,

carrot, celery, (or any veggies in the fridge) and add some cooked chicken breast

for a healthy fried rice.

• Add cooked rice to your favorite broth-based canned soup for a super high carb

meal.

Pita Bread

• Always keep a package of pita bread in the freezer. Defrost on when needed and

fill with chicken, turkey, tuna, cheese, or pasta salad for an easy meal or snack.

• Cut on pita into four wedges – toast and eat with salsa for a hearty and low-fat

tortilla chip

• Sprinkle a whole pita with tomato or spaghetti sauce, top with mozzarella cheese

and mushrooms, and bake for 5-10 minute for your own personal pizza.

Pasta

• Keep a variety of dried pasta on hand. Always use twice as much pasta as sauce

or meat to boost carbs.

• Add fresh, chopped vegetables to the water during the few minutes of cooking

your pasta for an easy way to increase your veggies.

• Keep a jar of spaghetti sauce in the refrigerator and add a few tablespoons onto

your pasta

• Try different toppings for pasta – a splash of olive oil and sprinkling of parmesan

cheese, chopped broccoli with a dash of Italian salad dressing, diced cooked

chicken with chopped green and red peppers, or add a can of drained, water-

packed tuna to your favorite cooked pasta.

Potatoes

• Baked potatoes are easy when pricked with a fork and cooked in the microwave

(if you want a crunchy outside – cook in microwave and put in toaster oven for 5

minute)

• Top with reduced fat sour cream, yogurt, low-fat cottage cheese, veggies, chili or

salsa

• Wash a whole potato and cut into wedges, spray with margarine and sprinkle with

paprika and bake until done for a high carb thick cut fries.

• Make your own potato salad by using reduced fat or non-fat mayonnaise

• Boil potatoes and mash with cottage cheese or low-fat sour cream

Tortillas

• Soft corn and flour tortillas can be used to roll anything from chicken to cheese.

Spread a tortilla with black bean dip, sprinkle with reduced fat cheese, and place

another tortilla over the top. Bake for a few minutes for a quick quesadilla

64

• Spread a can of vegetarian refried beans on a few tortillas and sprinkly with low-

fat cheese and salsa

• Slice grilled chicken breast into tortillas and add sautéed onions and peppers for

low-fat fajitas.

Nutritional Supplements:

Weight Loss Supplements:

Most weight loss products have a combination of ephedrine and caffeine. These

products are banned by the NCAA. That means you may not use them. The banned

substance in the product is Ephedrine, Ephedra, Nor-ephedrine, Nor-ephedra, and/or

Ma Huang (an herbal ephedrine substance). If you have any questions about these

types of products make sure to ask the athletic training staff or strength and

conditioning staff before you purchase it.

Andro Products:

These products are banned by the NCAA. These products are advertised to increase

your testosterone level. However, these products have no guaranteed success rate.

Most of the andro precursors to testosterone actually end up increasing estrogen

levels. These products are also banned because when tested it comes up the same as a

positive test for a steroid called Dura-Decabolin. Any products stating that they

contain Androstenedione, Nor-Androstenedione or any thing else even somewhat

similar, it is not worth the risk.

DHEA:

DHEA or also known as Dehydroepiandrosterone is also banned. First this product

has only been proven to help middle age men meaning over 40 yrs old. This product

is said to increase testosterone. DHEA even though it is not proven to aid young

college age athletes will test positive for steroids.

Any Products:

Any products that claim outrageous results be careful of. Any products that you a

question whether you may use it, make sure you consult the strength and conditioning

staff and athletic training staff before you buy it and definitely before you try it.

Wilkes University Fitness Center / Strength & Conditioning at (570) 408-4026

Creatine:

If you are taking creatine or thinking about it, please make sure you consult the

strength and conditioning staff and athletic training staff first. Creatine is not a

banned substance. But be sure to consult the above first for safe and proper use.

Wilkes University Fitness Center / Strength & Conditioning at (570) 408-4026

65

66

Wilkes University Football Abdominal Workouts

5 min Abs switch every 30 sec. Track Abs

Crunches V-ups 1 x 10 each leg

Side Crunches R Sprinters 1 x 10 each leg

Side Crunches L Bicycler’s 1 x 30 sec.

Twist Crunches R V-ups 1 x 10 each leg

Twist Crunches L Sprinters 1 x 10 each leg

Hip Raises Bicycler’s 1 x 30 sec.

Leg Raises

Reverse Crunches

Toe Touches

Bicycler’s

6 inches

Med. Ball Abs work up to 2 sets of 20 reps Pull Downs & Throw Downs

Chest Passes Hanging Leg Raises 3 x 10

Overhead Throws Pulldowns 3 x 10

Side Throws R Throwdowns 3 x 20

Side Throws L

Backward Side Throws R

Backward Side Throws L

Granny Throws

Squat Throws

Situps

45 degree Catches

45 degree Side Catches R

45 degree Side Catches L

Russian Twists

Med Ball Situp Twists

Handoffs

7 Minute Abs

Toe Touches (10 lb plate) 30 sec.

Russian Twists (10 lb plate) 1 min.

Leg Twists 1 min.

Bicycler’s 30 sec.

V-ups 30 sec.

Sprinters 30 sec.

6 Inches (alternating leg raises) 1 min.

Leg Raises (physioball) 30 sec.

Hip Raises 30 sec.

Situp Twists Right 30 sec.

Situp Twists Left 30 sec.

67

Wilkes University Football Jump Rope Workout & Low Back

Jump Rope Program

Warm-up – 5 min

Stretch – 15 min

Skip (Rocky Style) – 1 min

Right Foot Single Leg – 30 sec

Left Foot Single Leg – 30 sec

Both Feet Side to Side – 1 min

Both Feet Forward & Backward – 1 min

Right Foot Single Leg Side to Side – 30 sec

Left Foot Single Leg Side to Side – 30 sec

Right Foot Single Leg Forward & Backward – 30 sec

Left Foot Single Leg Forward & Backward – 30 sec

Both Feet 3 Hops Forward 3 Hops Back – 1 min

Both Feet 3 Hops to the Right 3 Hops to the Left – 1 min

Skip (Rocky Style) fast – 2 min

Both Feet Turn Clockwise – 1min

Right Foot Single Leg Turn Clockwise – 30 sec

Left Foot Single Leg Turn Clockwise – 30 sec

Both Feet Turn Counterclockwise – 1min

Right Foot Single Leg Turn Counterclockwise – 30 sec

Left Foot Single Leg Turn Counterclockwise – 30 sec

Stretch – 5 min

Pool Workout

Tread Water 5 minutes

Free Style (swim) 8 laps

Breast Stoke (swim) 6 laps

Scissor Kick (forward & back) 2 minutes

Scissor Kick (inner & outer thigh) 2 minutes

Squat Jumps 2 x 10

Split Cycle Jumps 2 x 20

Running (shallow end) 20 laps

Tread Water 5 minutes

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Wilkes University Football Low Back, Ankle & Rotator Cuff Workouts

Low Back Exercises

Stability:

Quadroped 3 x 20

Bridging 2 sets 2 minutes each with 10 second holds

Dead Bug 2 sets 2 minutes each with 10 second holds

Supermans 2 sets 2 minutes each with 10 second holds

(extending upper and lower extremities simultaneously)

Bridges with Leg Extension 2 sets 2 minutes each with 10 second holds

Cross Pushups 3 x 10

Strengthening:

Good Mornings 4 x 8 (light weight)

Hyperextensions 3 x 15

Romanian Deadlifts 4 x 8 (light weight)

Ankle Strengthening:

Theraband:

Dorsiflexion (pull toe up) 3 x 20

Plantarflexion (push toe down) 3 x 20

Inversion (turn toe in) 3 x 20

Eversion (turn toe out) 3 x 20

Balance:

Balance Eyes Closed (on one foot) 4 x 30 sec.

Balance & Catch a Ball (on one foot) 3 x 20 catches

Balance & Hold Ball & Touch is to the Floor (on one foot) 3 x 20 touches

Hops:

Forward 2 x 20

Backward 2 x 20

Side to Side 2 x 20

Diagonal 2 x 20

Rotator Cuff Program (QB’s & Shoulder Injuries) 2 times per week

Week Sets Reps

1 – 5 1 10

6-10 1 15

11-15 2 10

16-20 2 15

21-25 1 20

25-33 2 20

Rotator cuff exercises are as follows, you need to complete all the exercises.

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Documents

2013 Football Manual Football Manual.… · Introduction 3 Strength 5 1. Workout 6 2. Max ... strength, speed, agility, conditioning, and miscellaneous workouts. The weight workout